WOD 0087

Fitness / WOD

15-12-9 reps. Score: heaviest load.

15 Clean and jerk weightlifting

go at the floor only

Even a re-grip off the floor is a foul

No dumping

Use the same load for each set

Rest

Works: shoulders · also abdominals, glutes, hamstrings, lower back, quadriceps, traps

No clock—Work through the sets below and log your loads.

Clean and jerk · 15-12-9 reps

Set 1 · 15 reps

load

Set 2 · 12 reps

load

Set 3 · 9 reps

load

Heaviest so far—

Scores stay on this device. Nothing is sent anywhere.

Unrecognised movement text: "go at the floor only", "No dumping".

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

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Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

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How many reps you had left, turned into a share of your max and a weight for the bar.

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Log a set with reps left in the tank and see the max it points to.

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A set to failure, and what that strength looks like from one rep to ten.